Do Sunflower Seeds Have All of the Essential Amino Acids?

by Deila Taylor

Sunflower seeds are a rich source of amino acids.

Sunflower seeds are a healthy addition to your diet, supplying all of the essential amino acids. They are native to North America and were carried to Europe by Spanish explorers. Archaeological evidence suggests that sunflowers were cultivated about 3000 B.C. in Arizona and New Mexico. Sunflower seeds provide protein, fiber, zinc, vitamin B-6, folate, phosphorus, copper, vitamin E, selenium and pantothenic acid.

Essential Amino Acids

Your body is capable of producing some amino acids, but not the essential amino acids, which must be supplied daily by the food you eat and which your body cannot store. The essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. If you are missing one of the essential amino acids your body will get them by breaking down muscle. Amino acids help to repair body tissue, act as intermediates in metabolism and are the building blocks of proteins.

Nutrition

One-quarter cup of sunflower seeds supplies 7.27 grams of protein and 204 calories. The protein content contains all the essential amino acids. Your body uses the amino acid tryptophan to make serotonin and niacin. Serotonin may help to promote healthy sleep and stable moods. The essential amino acids leucine, isoleucine and valine are called branched-chain amino acids and are necessary for muscle tissue maintenance and preserving muscle glycogen. Histidine is reported to help in allergies, rheumatoid arthritis, anemia and ulcers and to protect against the effect of radiation from x-rays. Lysine may help reduce outbreaks of cold sores and herpes simplex virus, according to the University of Maryland Medical Center. There are unsubstantiated claims that phenylalanine may help in memory, learning and depression. It is being studied for use in mental health conditions and as an appetite suppressant for obesity.

Uses

Enjoy dry-roasted sunflower seeds as a snack, or eat them plain from the shell. Add them to green salads, pilafs and sauteed vegetables. Sprinkle them on yogurt, cottage cheese and baked goods such as muffins. Mix them into homemade breads and cookies or stir them into a fruit salad. Sunflower bread is made from sunflower seed flour in Germany and central Europe.

Considerations

Purchase sunflower seed kernels or seeds still in the shell -- avoid the oil-roasted seeds and instead choose the plain or dry roasted. If you are watching your sodium intake, buy the unsalted varieties. The kernels should be stored in an airtight container and refrigerated to maintain freshness. Sunflower seeds in the shell do not need refrigeration. Although few people have allergies to sunflower seeds, it is possible. Some people have had itchy skin and eyes from eating sunflower seeds. Check with your medical professional if you suspect an allergy.

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About the Author

Deila Taylor received a bachelor's degree in biochemistry from Occidental College with graduate work towards a Ph.D. in pharmacology and nutrition at the Keck School of Medicine of the University of Southern California. Taylor has written for LoopLane, The Nutrition Counselor, Eve Out of the Garden and produces interviews for The Mormon Women Project. She is a member of the American Society for Nutrition.

Photo Credits

sunflower and sunflower seeds image by Andrey Chmelyov from Fotolia.com

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